 |
|
Do
I have to give up salt?
|
|
No. But most people eat more than they
need. Some health authorities say that sodium intake
should not be more than 2,400mg. Nutrition labels also
list a Daily Value (upper limit) of 2,400mg per day
for sodium. Much of the sodium in people’s diet
comes from salt they add while cooking and at the table.
(One teaspoon of salt provides about 2,000mg of sodium.)
Go easy on salt and foods that are high
in sodium, including cured meats, luncheon meats, and
many cheeses, most canned soups and vegetables, and
soy sauce. Look for lower salt and no-salt-added versions
of these products at your Rosauers Supermarket.
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Where's
the Salt?
|
|
|
Food
Groups
|
Sodium,
mg
|
|
Bread,
Cereal, Rice, and Pasta
|
|
Cooked
cereal, rice, pasta, unsalted, 1/2 cup
|
trace
|
|
Ready-to-eat
cereal, 1 oz.
|
100-360
|
|
Bread,
1 slice
|
110-175
|
|
Popcorn,
salted, 1 oz.
|
100-420
|
|
Pretzels,
salted, 1 oz.
|
130-880
|
|
|
|
Vegetables
|
|
Vegetables,
fresh or frozen, cooked without salt, 1/2 cup
|
less
than 70
|
|
Vegetables,
canned or frozen with sauce, 1/2 cup
|
140-460
|
|
Tomato
juice, canned, 3/4 cup
|
660
|
|
Vegetable
soup, canned, 1 cup
|
820
|
|
|
|
Fruit
|
|
Fruit,
fresh, frozen, canned, 1/2 cup
|
trace
|
|
|
|
Milk,
Yogurt, and Cheese
|
|
Milk,
1 cup
|
120
|
|
Yogurt,
8 oz.
|
160
|
|
Natural
cheeses, 1-1/2 oz.
|
110-450
|
|
Process
cheeses, 2 oz.
|
800
|
|
|
|
Meat,
Poultry, Fish, Dry Beans, Eggs, and Nuts
|
|
Fresh
meat, poultry, fish, 3 oz.
|
less
than 90
|
|
Tuna,
canned, water pack, 3 oz.
|
300
|
|
Bologna,
2 oz.
|
580
|
|
Ham,
lean, roasted, 3 oz.
|
1,020
|
|
Peanuts,
roasted in oil, salted, 1oz.
|
120
|
|
|
|
Other
|
|
Salad
dressign, 1 tbsp.
|
75-220
|
|
Katchup,
mustard, steak sauce, 1 tbsp.
|
130-230
|
|
Soy
sauce, 1 tbsp.
|
1,030
|
|
Salt,
1 tsp.
|
2,325
|
|
Dill
pickle, 1 medium
|
930
|
Source:
United States Department of Agriculture, Home & Garden
Bulletin #52
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